CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Upper Body
1. Twisted Cross – 0:30/side
2. Puppy Dog Pose – 0:30 sec
3. Green Banded Triceps Stretch – 0:30/side
4. Green banded Lat Stretch 0:30/side
Lower Body
1. Forward Fold – 1:00
2. Calf Stretch on Post – 0:30/side
3. Standing Quad Stretch – 0:30/side
ACTIVATION
Barbell:
10 Good mornings
3 Front squats
3 Deadlifts
3 Hang Snatch High Pulls
3 Hang Power Snatch
3 OHS/Front Squats
—–
2 Wall Walks with 5 sec Hold
50 singles into 50 double unders or 100 singles
Or 1 minute Double under Practice.
Metcon (AMRAP – Rounds and Reps)
“Running 30 minute clock”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 50/35 kg
(Rest 10:00-15:00)
Modifications
DEADLIFT
– Lighter Barbell load
– Double Dumbbell
OVERHEAD SQUAT
– Front Squat
– Double/Single Dumbbell
HANG POWER SNATCH
– Lighter Barbell load
– Hang Power Clean
– Double Dumbbell
– Alternating Single Dumbbell
Metcon (Time)
Go On the 15:00..30:00 (15 min cap)
Gymnastics Stamina
For Time:
50 Double Unders, 20 Kipping Handstand Push-Ups
45 Double Unders, 16 Kipping Handstand Push-Ups
40 Double Unders, 12 Kipping Handstand Push-Ups
35 Double Unders, 8 Kipping Handstand Push-Ups
30 Double Unders, 4 Kipping Handstand Push-Ups
SUBS
Double Unders:
Double the amount in single skips
Kipping Handstand Push-Ups:
– Use raisers
– Box HSPU
– Dual DB Push Press